Independence Day Closure

Hi there Cave Community,

The Cave will be closed on Saturday, July 4th, 2020 in observance of Independence Day. All classes and activities will be cancelled for the day.

WOD 7.1.20

,
A. Establish 1RM

Overhead Squat

B. For time:

50 Bar Facing Burpee
30 Squat Snatch 52/35KG

Compare to September 5, 2019.

 

WOD 6.30.20

,
A. Work up to a heavy complex

1 Power Clean
1 Hang Power Clean
1 Push Jerk
1 Split Jerk

B. As many rounds as possible in 12 minutes:

10 Kettlebell Swings 1.5/1P
10 Box Jump 24/20″
10 V-Up

WOD 6.29.20

,
A. Front Squat
5-5-5-5-5
B. For time:

40 Dumbbell Snatch 50/35LB
20 Burpee
30 Dumbbell Snatch
15 Burpee
20 Dumbbell Snatch
10 Burpee
10 Dumbbell Snatch
5 Burpee

WOD 6.28.20

,
A. 8 rounds, each for time:

Every 90 seconds:

Shuttle Run 10-20-30

B. For time:

18-15-12-9-6-3

Dumbbell Hang Clean 50/35LB
Box Jump Over 24/20″

WOD 6.27.20

,

As many rounds as possible in 20 minutes:

5 Power Snatch 43/30KG
10 Lunge
15 Sit Up
10 Thruster 43/30KG
5 Burpee

WOD 6.26.20

,
A. Work up to a heavy

Snatch, Double

B. 3 rounds for time:

20 Deadlift 70/47KG
10 Push Jerk 70/47KG

compare to March 19, 2019

WOD 6.25.20

,
A. 5 rounds for max reps:

30 Seconds Bent Row
30 Seconds Rest
30 Seconds L-Sit
30 Seconds Rest

B. 5 rounds for time:

20 Kettlebell Swing 1.5/1P
15/10 Calorie Row

WOD 6.24.20

,
A. Work up to a heavy
Double Hang Squat Clean
B. 4 rounds for time:

4 Power Clean 93/66KG
4 Front Squat 93/66KG
4 Shoulder to Overhead 93/66KG

courtesy of Crossfit Linchpin

compare to Jan 6, 2019

WOD 6.23.20

,
A. Snatch Balance
5-5-5-5-5
B. For time:

10-9-8-7-6-5-4-3-2-1 reps of:
Burpee Box Jump 24/20″

Perform 30 Double Unders after each round.

12 minute time cap.